Avsnitt
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Is calorie deficit really the only factor in weight loss? Think again. Join Roger Sutherland, a seasoned shift worker with over four decades of experience, as he uncovers the crucial role of food timing in maintaining health and well-being. This episode promises to shed light on how your meal schedule can drastically affect your energy, mental clarity, and metabolic health. You'll walk away with a practical approach to syncing your eating habits with your body's natural circadian rhythms, especially during those punishing night shifts.
Roger simplifies complex concepts into actionable insights, making it easier for you to navigate the challenges of shift work. Learn why our bodies are wired to follow a 24-hour cycle based on light and dark, and how eating at the wrong times can disrupt this balance. Whether you're a veteran shift worker or new to the demands of odd hours, this episode is a must-listen for anyone looking to improve their health and energy levels. Don't forget to share this valuable episode with your fellow shift workers—it could make all the difference in their lives too!Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
-----------------------------YOU CAN FIND ME AT
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COACHING
One2One Coaching One Off Consults________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability ...
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Unlock the secrets to integrating sleep, recovery, and nutrition into a winning training routine, especially if you're juggling a demanding shift work schedule. Join us as Roger Sutherland, a certified nutritionist and seasoned shift worker, sits down with personal trainer and content creator Jack Hallows. Jack's journey from music student to fitness expert will inspire you to prioritise continuous education and adopt a holistic approach to health. Hear how Mark Carroll's transformative courses reshaped Jack's understanding of fitness, emphasising the critical roles of rest and recuperation.
Navigate the unique challenges of coaching shift workers with insights from Jack’s extensive experience. From transitioning from face-to-face training to online coaching, Jack reveals valuable strategies for managing shorter, intense sessions and tailoring fitness plans to fit unpredictable schedules. Discover how personalised coaching can make a world of difference for clients worldwide, and learn about the special satisfaction that comes from helping shift workers and others with complex needs achieve their fitness goals.
Overcome gym anxiety and build confidence with practical advice from Jack. Whether you're starting with group fitness classes or seeking guidance from personal trainers, learn how to ease into the gym environment and make the most of structured programs. We highlight the benefits of realistic goals, autonomy in coaching, and maintaining motivation. This episode is packed with actionable insights and encouragement, perfect for anyone striving to navigate the demands of shift work while staying committed to their fitness journey.Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
-----------------------------YOU CAN FIND ME AT
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Instagram
LinkedIn
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COACHING
One2One Coaching One Off Consults________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability ...
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Saknas det avsnitt?
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Text me what you thought of the show 😊
How do continuous protests in Melbourne strain Victoria Police and their resources? Join us as we uncover the grueling conditions officers face, from being stationed far from home to enduring long shifts with minimal sustenance. We highlight their emotional struggles, balancing demanding roles with family responsibilities while enduring public abuse. Plus, hear from our caller Cole, who shares his positive experiences with the police and his concerns about the challenges in withdrawing money from online casinos.
The episode also examines the complex role of law enforcement in maintaining public safety during events like rave parties and protests. We discuss the controversial measures they enforce, such as pill-testing facilities, and respond to listener questions about protest nature and policing methods. We delve into the potential involvement of the ADF and historical instances like the rare reading of the Riot Act in Victoria, providing a comprehensive look at the balance between security and civil liberties.
Shifting gears, we address the public's frustration with current protest management and their calls for stronger action, including military involvement. Explore the logistical and financial strains of policing protests, the high cost of overtime, and the impact on community safety. We also reflect on the public's mixed reactions to police presence and discuss ways to show appreciation for officers. From personal anecdotes to community support, we emphasize the importance of recognizing the sacrifices made by those who serve.Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
-----------------------------YOU CAN FIND ME AT
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LinkedIn
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COACHING
One2One Coaching One Off Consults________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability ...
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Can creatine be the secret weapon for staying alert and focused during those grueling night shifts? Join me, Roger Sutherland, a certified nutritionist and veteran law enforcement officer with nearly four decades of shift work under my belt, as I uncover the cognitive benefits of creatine that go beyond just muscle gain. Discover why doubling your intake to 10-12 grams per day could be the key to unlocking better brain performance, especially during extended periods of wakefulness.
In this enlightening episode of A Healthy Shift, I'll share scientific insights and practical advice on how creatine can enhance mental clarity, improve decision-making, and reduce mental fatigue—crucial benefits for both shift workers and busy parents. Get ready to learn how this well-researched supplement can help you thrive in demanding work environments. Tune in and transform your nights from a struggle to a success with the surprising cognitive boost that creatine offers.Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
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COACHING
One2One Coaching One Off Consults________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability ...
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Text me what you thought of the show 😊
Can you really rely on sleep medications to solve your shift work sleep woes? Join me, Roger Sutherland, in this episode of A Healthy Shift as we shatter the myths surrounding conventional sleep aids and uncover why they might be doing more harm than good. As a seasoned shift worker and certified nutritionist, I share my unique insights on why these medications fail to provide the deep, restorative sleep your body needs and offer a better alternative—melatonin.
Discover the science behind melatonin, the natural sleep hormone that can recalibrate your sleep-wake cycle disrupted by irregular schedules and blue light exposure. Learn how external melatonin supplements can be a game changer for shift workers, signaling your body to prepare for rest without the pitfalls of traditional sleep medications. This episode is packed with practical, evidence-based strategies to help you achieve the quality sleep you deserve, so you can feel more energized and ready to tackle your next shift. Don't just survive shift work—thrive with the right tools and information.Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching One Off Consults________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability ...
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Text me what you thought of the show 😊
Imagine being able to transform your habits and pave the way to the future you’ve always dreamed of. In today's episode of A Healthy Shift, I'm your host, Roger Sutherland, and we're challenging the status quo for shift workers everywhere. No more waiting for an external savior or relying on fleeting motivation. We'll explore how high-performing colleagues thrive both professionally and personally through consistent, productive habits. Your energy, mood, focus, wealth, and relationships are all mirrors reflecting your daily routines, and today we’ll discuss shifting from an all-or-nothing mindset to incremental, sustainable changes that can make a big difference over time.
In the second half, we’ll guide you through actionable steps to break free from stagnation and build new, healthy habits. Keeping the same routines will only yield the same results, so it's crucial to identify what you don’t want and reverse-engineer those habits. Discover how small, manageable changes aligned with your values can help you gain momentum toward a more fulfilling life. We’ll also touch on the critical role of personal responsibility and energy management in achieving success, both at work and in your personal life. Tune in for practical advice and the inspiration you need to start making meaningful changes today!Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching One Off Consults________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability ...
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Text me what you thought of the show 😊
What if the bonds you formed decades ago could withstand the test of time and evolve with the changing landscape of your profession? Join us as we sit down with Roger, a retired officer from Victoria Police, who reflects on an emotional reunion with his squad mates from the academy of 1984. Roger shares the unforgettable camaraderie and mutual respect that defined policing in the 80s, and how the force has transformed with the times, including the increasing presence of female officers and shifts in the criminal landscape.
Ever wondered how shift work can shape one's life and health? We explore the grueling reality of unconventional work hours through the eyes of Ian, a former Hardee's Wine employee turned truck driver. Ian reveals the strategies he's developed to manage the stress of long shifts. Additionally, cybersecurity and self-defense rights during home invasions are discussed, offering a comprehensive look at the challenges of modern work life and personal safety.
Maintaining a stable circadian rhythm is crucial for shift workers, and Roger Sutherland, a retired officer and certified nutritionist, explains why. Discover the health implications of disruptions to our natural body clock and the importance of aligning meal times accordingly. We also navigate the intricate relationship between law enforcement and security personnel, the impact of drug policies on public health, and the complexities of juvenile justice. Dive into the nuanced perspectives on community safety and policing, and gain insights into the critical role politicians play in law-making.Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching One Off Consults________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability ...
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Text me what you thought of the show 😊
Ever wondered why blue light is such a big deal and how it affects your health? Join us as Dr. Martin Moore-Ede, a trailblazer in circadian rhythm research, unpacks the intricate relationship between light and our biological clocks. Roger Sutherland welcomes Dr. Moore-Ede back to share his extraordinary journey from medical doctor to an authoritative voice on circadian rhythms. You'll gain a deep understanding of how blue light, particularly from LED sources, disrupts our body clocks and leads to serious health issues, including elevated risks of cancer, diabetes, and obesity.
Dr. Moore-Ede's research reveals the stark dangers of blue-rich LED lighting, especially for those in shift work environments. He presents groundbreaking findings and emphasises the need for circadian lighting solutions that adjust based on time and location. We discuss actionable tips like spending time outside in the morning to harness natural light and the importance of reducing blue light exposure as the day ends. You'll also hear about the broader benefits of melatonin and how managing blue light can enhance your overall well-being.
But it doesn't stop there—discover how different light wavelengths like green and red can offer unique health benefits, from easing migraines to promoting healing. We highlight innovative technologies that filter out harmful blue light from our screens, promoting better sleep and productivity. Whether you're a shift worker or someone looking to improve your lighting habits, this episode offers valuable insights and practical advice that can significantly boost your health and productivity.
"The Light Doctor"
Book referenced in the podcast to this link ( https://amzn.to/4dyvZRs )Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
-----------------------------YOU CAN FIND ME AT
Website
Facebook
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LinkedIn
YouTube
COACHING
One2One Coaching One Off Consults________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability ...
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Text me what you thought of the show 😊
Unlock the secrets of melatonin and how it can revolutionize your health as a shift worker. In this enlightening episode of "A Healthy Shift," hosted by Roger Sutherland, we go beyond the common misconception of melatonin as just a sleep hormone. Discover how this powerful molecule, produced by the pineal gland from tryptophan, aligns with your circadian rhythm to prepare your body for rest. But there's more—melatonin's role isn't just confined to sleep. Listen in as we explore its antioxidant properties that protect your cells from damage, boost your immune system, and even enhance your mood, offering a comprehensive guide to making melatonin work for you.
Shift workers face unique challenges like irregular schedules, exposure to artificial light, and poor diet and hydration, all of which can disrupt their health. This episode provides evidence-based insights to help you optimize your melatonin levels, thereby reducing oxidative stress and fortifying your immune response. Roger shares practical tips and scientific knowledge to help you not just survive but genuinely thrive in your demanding work environment. Tune in and empower yourself with the tools you need for a healthier, more balanced life.Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching One Off Consults________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability ...
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Text me what you thought of the show 😊
Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching One Off Consults________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability ...
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Text me what you thought of the show 😊
Have you ever wondered how the light you’re exposed to throughout the day can impact your overall health and well-being? Unlock the secrets to optimizing your circadian rhythm and mitigating the harmful effects of blue light exposure, especially if you're a shift worker. In this episode of "A Healthy Shift Podcast," we promise you’ll learn actionable steps to harness the power of natural light by embracing the "sky before screen" philosophy. Discover why getting early daylight is essential to kick-start your day and set your biological clock right, even on those cloudy mornings.
We dive deep into the critical role melatonin plays in our sleep and health, emphasizing the importance of shielding ourselves from blue light in the evening. Learn how evening blue light exposure can disrupt your melatonin production and lead to serious health issues, including metabolic disorders and increased disease risks like breast cancer. We'll guide you through practical strategies to reduce your nighttime blue light exposure and incorporate more natural light during your day, helping you combat brain fog, fatigue, and social jet lag. Join us to transform your health with just a few simple adjustments in your daily light exposure.Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching One Off Consults________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability ...
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Text me what you thought of the show 😊
Can you really train yourself to survive on less sleep? Get ready to shatter some long-held myths about sleep that could be undermining your health and well-being! I, Roger Sutherland, am here to set the record straight and provide you with evidence-based strategies to improve your sleep quality and overall health. In this eye-opening episode of A Healthy Shift, we expose the misleading advice often propagated by fitness influencers and highlight the paramount importance of sleep as the cornerstone of your health. You'll understand why catching up on sleep over the weekend is a myth and how maintaining a regular sleep routine can help regulate your circadian rhythms, helping you avoid the detrimental effects of sleep debt.
Discover why waking up during the night isn't necessarily a problem if you can quickly fall back asleep and learn the truth about sleep needs as you age—spoiler alert: older adults need just as much sleep as younger ones! We also delve into the risks of relying on sleep aids and why good sleep hygiene is essential for better rest. Plus, find out why a good night's sleep doesn’t completely eliminate daytime sleepiness and uncover practical tips like short naps or walks to manage those natural energy dips. This episode is packed with practical advice and debunks some of the most pervasive sleep myths out there, all aimed at helping shift workers like you thrive in demanding work environments.Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching One Off Consults________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability ...
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Text me what you thought of the show 😊
What if the combination of menopause and night shifts could be less of a nightmare? Join host Roger Sutherland, a veteran shift worker and certified Nutritionist, as we uncover evidence-based strategies to manage sleep disturbances during menopause while juggling the demands of shift work. In this episode of A Healthy Shift, Roger dives into the critical intersection of menopause and irregular work hours, shedding light on how hormonal fluctuations can wreak havoc on your sleep and overall wellbeing.
Roger draws on nearly four decades of personal experience to deliver practical, actionable advice for improving sleep hygiene and creating an optimal sleep environment. Whether you’re currently navigating perimenopause or preparing for it, this episode is packed with insights aimed at helping you maintain your physical and mental health despite the challenging combination of menopause and shift work. Tune in to learn how to reduce stress, get the restorative sleep you need, and ultimately thrive even during the toughest of times.Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching One Off Consults________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability ...
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Text me what you thought of the show 😊
Can shift work be detrimental to your mental health? In this episode of A Healthy Shift, I, Roger Sutherland, provide a comprehensive look into the complex relationship between irregular work hours and mental well-being. We delve into the disruption of our natural circadian rhythms and the resulting hormonal imbalances that make shift workers more prone to conditions like depression and anxiety. Beyond the biological impacts, we discuss how the lifestyle stresses associated with shift work—such as social isolation, burnout, and missing out on family time—add an additional layer of mental health challenges. This episode is particularly eye-opening for those in high-stress caregiving roles, as we unpack the concept of compassion fatigue and its severe implications.
To help you navigate these challenges, I offer practical, evidence-based strategies tailored for shift workers. From creating a sleep-friendly environment and managing light exposure to incorporating regular physical activity and practicing mindfulness, these tips are designed to improve your mental resilience. I also stress the importance of social support and setting clear boundaries between work and home life. If you're struggling, seeking professional help is not a sign of weakness but a crucial step toward well-being. Tune in to gain valuable insights that could transform your approach to managing mental health while working unconventional hours.
The podcast referenced in the show is;
[102] - Dr Michele Finneran - The Hidden Battles of First Responders: Addressing Stress, Burnout and Compassion FatigueSupport the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
-----------------------------YOU CAN FIND ME AT
Website
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LinkedIn
YouTube
COACHING
One2One Coaching One Off Consults________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability ...
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Text me what you thought of the show 😊
What if you could transform your chaotic shift work schedule into a life of balance and wellness? In today's episode of A Healthy Shift, we tackle the unique hurdles of shift work, from erratic sleep patterns to unpredictable mealtimes. First, we break down the importance of creating a sleep sanctuary. Discover practical tips like decluttering your bedroom, investing in blackout curtains, and using white noise machines to ensure your sleep is restorative, even with a varying schedule. By sticking to a consistent sleep routine, you can combat the adverse effects of irregular sleep and disrupted circadian rhythms.
Maintaining energy and health while working shifts is no small feat, but we've got you covered with essential nutrition strategies. We discuss the pitfalls of quick, unhealthy snacks and the benefits of high-protein, balanced meals. Learn about the "three times six plus six" meal planning method to simplify your nutrition, along with the "no prep meal prep" approach using pre-cooked supermarket options. Our tips also include the "three-day meal prep" strategy to make your meals manageable and ensure you stay hydrated and fueled with healthy snacks throughout your day.
Stress management and achieving a balanced life are paramount for shift workers, which is why we provide actionable lifestyle strategies to help you thrive. Explore the profound impacts of mindfulness and meditation, even in short daily practices. We talk about the importance of setting boundaries between work and personal life, the necessity of self-care, and staying connected with loved ones. Effective time management, such as using a whiteboard to organize shifts and activities, is also covered to reduce decision fatigue and improve communication. Tune in for practical steps to enhance your life as a shift worker and ensure your overall well-being.Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching One Off Consults________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability ...
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Text me what you thought of the show 😊
What if you could transform your chaotic shift-working life into a well-balanced and fulfilling existence? Join me, Roger Sutherland, as I guide you through evidence-based strategies to not just survive, but thrive as a shift-working mum. In this episode of the Healthy Shift podcast, I shine a spotlight on the incredible efforts of mothers juggling the demands of work, family, and personal well-being, offering heartfelt support and practical solutions tailored to your unique challenges.
Discover the secrets to optimizing your health and reclaiming your sleep with simple yet effective tools like blackout curtains and white noise machines. Learn how to maintain a consistent sleep schedule, even amidst the unpredictability of shift work, and understand the benefits of strategic napping. I also share meal planning and preparation techniques, such as batch cooking and freezing, to ensure you and your kids enjoy balanced nutrition without the added stress. These insights will help you maintain your energy levels and set a healthy example for your family, no matter how hectic your schedule gets.
Balancing work and family life is no easy feat, but with the right strategies, it's possible to achieve harmony. From time management tips like "no prep meal prep" to the importance of sharing responsibilities and celebrating small wins, this episode is packed with actionable advice. Embrace flexibility, seek support, and prioritize self-care to maintain a positive mindset and a balanced life. Whether you're looking to create a sleep sanctuary or streamline your weekly schedule, these tips are designed to help you navigate the complexities of shift work with confidence and grace.Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching One Off Consults________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability ...
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Text me what you thought of the show 😊
Ever wondered how you can maintain peak energy levels while working irregular hours? Join Roger Sutherland in this transformative episode of the Healthy Shift podcast, where we unlock the secrets to nutrition, timing, and meal planning tailored specifically for shift workers. You'll discover how meal timing can harmonize your internal clock, preventing fatigue and promoting consistent energy. Understand the critical role of macronutrients—like complex carbs and lean proteins—and how they fuel sustained energy and muscle repair. Don't miss out on the insights into micronutrients such as iron, magnesium, and B vitamins, which are vital for keeping your energy levels steady.
Skeptical about intermittent fasting? Think again. We'll dispel common myths and introduce you to the advantages of early time-restricted feeding. By consuming most of your calories earlier in the day, you'll align with your circadian rhythms, enhancing satiety and metabolic health. Hear real-world success stories that demonstrate the tangible benefits of strategic meal planning and nutrient timing. Finally, we'll emphasize the power of community support among shift workers, offering practical tips and resources to help you thrive. Stay connected with us and build a healthier, more informed shift-working community. For more resources, visit ahealthyshift.com.Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching One Off Consults________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability ...
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Text me what you thought of the show 😊
Could magnesium be the ultimate game-changer for shift workers? Discover how this essential macro mineral can transform your sleep, reduce stress, and sharpen your overall health. Host Roger Sutherland, a certified Nutritionist and veteran Law Enforcement Officer, takes you on an insightful journey into the world of magnesium. Learn why nearly half of adults in Australia and the United States are deficient in this critical nutrient, and explore the various foods that can help boost your levels, from dark leafy greens to coffee.
Roger unpacks the science behind magnesium's role in energy production, mineral regulation, and blood pressure management—essential functions for anyone navigating the demanding schedule of shift work. With practical advice and evidence-based insights, this episode is a must-listen for those seeking to enhance their well-being amidst the rigors of irregular hours. Tune in to understand how maintaining healthy magnesium levels can improve your sleep quality, stabilize your mood, and fortify your cardiovascular and bone health. It's time to empower yourself to not just survive, but thrive in your demanding lifestyle.Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching One Off Consults________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability ...
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Have you ever wondered how ignoring your body's internal clock can wreak havoc on your health? Master the art of aligning your lifestyle with your circadian rhythm and unlock the secrets to thriving as a shift worker. With nearly four decades of experience, I, Roger Sutherland, am here to illuminate the science behind circadian rhythms and their profound impact on everything from hormonal balance to metabolism and core body temperature.
In this game-changing episode of A Healthy Shift, we'll demystify how your internal body clock operates and reveal why respecting it can boost your energy levels and cognitive function significantly. Learn why shift work affects your health so drastically and gain practical tips to harmonize your schedule with your body's natural rhythm. Whether you're struggling with fatigue or looking to optimize your daily routine, this episode is packed with evidence-based advice to help you not just survive, but thrive as a shift worker. Let's transform your approach to health and well-being together!Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
-----------------------------YOU CAN FIND ME AT
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COACHING
One2One Coaching One Off Consults________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
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Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability ...
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Text me what you thought of the show 😊
Can caffeine be your secret weapon to thriving in the demanding world of shift work? Join me, Roger Sutherland, as we uncover the delicate balance between leveraging caffeine to boost productivity and the potential pitfalls that come with it. In this illuminating episode of A Healthy Shift, we'll dissect the benefits of caffeine, from heightened alertness and cognitive enhancement to improved physical performance, while also addressing the crucial downsides like dependence, tolerance, and sleep disruption. Drawing from my extensive experience as a certified nutritionist and veteran shift worker, I'll provide you with evidence-based insights to navigate your caffeine consumption wisely.
But that's not all—we'll venture beyond caffeine and dive into holistic strategies tailored for shift workers aiming to sustain energy levels and overall health. Discover the transformative power of regular physical activity, the rejuvenating effects of short naps, and the vital role of natural light in regulating your circadian rhythm. You'll also learn about mindful breathing exercises designed to reduce stress and enhance focus during low-energy periods. Hear inspiring stories from clients who have improved their well-being by managing their caffeine intake smartly. Whether you’re in healthcare, emergency services, or any other demanding role, this episode is brimming with practical advice to help you thrive in your shift-working life.Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching One Off Consults________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability ...
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